Fufu with Palm Nut Soup (Banga)
Fufu with Palm Nut Soup (Banga) is a classic West African dish, particularly popular in Nigeria and Cameroon. It consists of a starchy, dough-like side (fufu) made from pounded yam, cassava, or plantain, served with a rich, oily soup (Banga) made from the concentrate of palm fruit. The soup is typically seasoned with a unique blend of spices and often includes fish or meat.
🍽️ Nutrition at a glance
This is a high-energy, calorie-dense meal, with significant carbohydrates from the fufu and healthy fats from the palm nut soup. It provides a good amount of dietary fiber, essential fatty acids, and key minerals like potassium and magnesium.
Nutrition breakdown
| Calories | 550 kcal |
| Protein | 12 g |
| Carbs | 65 g |
| Fat | 28 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Potassium | 650 mg |
| Magnesium | 85 mg |
| Vitamin A | 450 µg RAE |
| Vitamin E | 5 mg |
| Iron | 3.5 mg |
| Phosphorus | 180 mg |
| Vitamin K | 15 µg |
| Folate | 60 µg |
Per 1 typical serving (approx. 400g: 200g fufu + 200g soup) · estimated, varies by recipe
💡 What's interesting
Culturally, fufu is a communal food, often eaten with hands from a shared bowl, symbolizing unity and family. Nutritionally, the palm nut soup is a unique source of provitamin A (beta-carotene) and tocotrienols, powerful antioxidants derived from the red palm oil base.
